Swim pace is the time it takes to swim a specific distance, typically expressed as minutes and seconds per 100 meters (min:sec/100m). For example, a 2:00/100m pace means swimming 100 meters in 2 minutes.

What is Swim Pace? (Swimming Speed Explained)

What is Swim Pace?

Swim pace measures speed in terms of time per distance:

Formula:

Pace = Total Time / (Distance / 100)

Example:

Swim 400m in 8 minutes
Pace = 8:00 / 4 = 2:00/100m

Swim Pace Benchmarks

Pool Swimming

Pace (per 100m)	Level
1:00-1:10	Elite/Olympic
1:10-1:20	Highly competitive
1:20-1:40	Strong club swimmer
1:40-2:00	Advanced
2:00-2:30	Intermediate
2:30-3:00	Beginner
3:00+	Novice

Open Water (Triathlon)

Open water pace is typically 5-15% slower than pool pace due to:

Sighting
Waves and currents
Mass start chaos
Wetsuit (can help or hinder)

See Open Water Swimming.

Swim Pace for Different Distances

Triathlon Swims

Event	Typical Pace (Intermediate)
Sprint (750m)	2:10-2:30/100m
Olympic (1500m)	2:15-2:35/100m
Half Ironman (1.9km)	2:20-2:40/100m
Ironman (3.8km)	2:25-2:50/100m

Pool Events

Distance	% of 100m Pace
50m	95% (faster)
100m	100% (baseline)
200m	103-105%
400m	105-108%
800m	108-112%
1500m	110-115%

CSS (Critical Swim Speed)

CSS is your threshold swim pace—similar to FTP for cycling:

How to calculate CSS:

CSS = (400m time - 200m time) / 2

Example:

400m: 6:40 (400 seconds)
200m: 3:00 (180 seconds)
CSS: (400-180) / 2 = 110 sec/100m = 1:50/100m

Use our CSS Calculator.

Swim Training Zones

Zone	% of CSS	Purpose
Recovery	< 75%	Easy swimming
Endurance	75-85%	Aerobic base
Tempo	85-95%	Build endurance
Threshold	95-105%	CSS work
VO2 Max	105-115%	Speed development
Sprint	> 115%	Top-end speed

Pace Calculation Examples

Finding Your Pace

Scenario	Calculation
Swim 200m in 4:30	4:30 / 2 = 2:15/100m
Swim 500m in 10:00	10:00 / 5 = 2:00/100m
Swim 1500m in 30:00	30:00 / 15 = 2:00/100m

Target Times from Pace

Distance	At 2:00/100m	At 1:45/100m
400m	8:00	7:00
750m	15:00	13:07
1500m	30:00	26:15
1900m	38:00	33:15
3800m	1:16:00	1:06:30

Improving Swim Pace

Technique Focus

Area	Improvement Potential
Catch and pull	5-15 seconds/100m
Body position	5-10 seconds/100m
Kick efficiency	2-5 seconds/100m
Breathing	2-5 seconds/100m
Turns	1-2 seconds/100m

Training Methods

Method	Purpose
CSS sets	Build threshold
Sprint sets	Develop speed
Drill work	Improve technique
Long swims	Aerobic endurance
Pace work	Lock in race pace

Pacing in Racing

Even Pacing

Maintain consistent pace throughout:

Each 100m nearly identical
Lowest perceived effort late race
Optimal for longer distances

Negative Split

Second half faster than first:

Start conservatively
Build throughout
Finish strong

Positive Split

Second half slower (most common for beginners):

Often indicates starting too fast
OK if planned for short races

Pace vs SWOLF

Metric	What It Measures
Pace	Pure speed (time per 100m)
SWOLF	Efficiency (time + strokes)

Pace tells you how fast; SWOLF tells you how efficiently you're achieving that pace.

Devices for Tracking Pace

Swim Watches

Feature	Accuracy
Pool length setting	Critical—set correctly
Lap detection	Generally good
Pace display	Real-time or per length
Open water	GPS-based (less accurate)

Tempo Trainers

Beeps at set intervals to maintain pace:

Set to target stroke rate
Or set to beep each length at goal time

Common Questions

What pace should I train at?

Most training should be at 75-90% of race pace. Mix in threshold work at 95-105% of race pace and occasional sprint work above that.

How much faster is pool vs open water?

Open water is typically 5-15% slower due to sighting, navigation, and conditions. A 2:00/100m pool swimmer might average 2:10-2:15/100m in open water.

Why does my pace drop during sets?

Normal causes:

Fatigue
Started too fast
Dehydration
Poor pacing strategy

Pace should stay relatively consistent in well-paced sets.

How do I maintain pace on race day?

Know your target pace per 100m
Practice that pace in training
Start conservatively
Use landmarks for sighting
Check pace at regular intervals

Quick Answer